8/30

Hey guys! We have no internet right now, and I can't post from my phone (I'm at Starbucks) -

We will start posting again Tuesday after Labor day weekend!

Have a fabulous, safe weekend everyone!

8/26 WOD ~

Last WOD with you guys tonight!
I just want ya'll to know I love each of you sooooo much, ya'll are completely awesome! And I'm glad you've come into my life :-)

31 HEROES

AMRAP 31 minutes

8 Thrusters (155/105)
6 Rope climbs (15ft ascent)
11 box jumps (30/24)

Partner 1 will perform the work listed above.
Partner 2 will run 400m with a sandbag (45/25)
Once P2 returns from the run, P1 will grab the sandbag and begin their 400m run.
P2 picks up where P1 left off.

8/25 WOD~


Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5-10 seconds between singles)
Rest 3-4 minutes;
and then,
Three rounds for time of:
600 Meter Run
30 Kettlebell Swings (24/16 kg)

8/23 WOD ~

Helen.

400m Run
21 KBS (55/35)
12 Pull ups

3RFT

Cash in - 50 DU's
Buy out - 30 GHD

8/22 WOD~

Take 15 minutes to build to a heavy jerk or snatch balance. Work on your weakness.

4 RFT~

10 T2B
20 HR Push ups
30 DU's
400m Run

8/19 WOD~

Four sets of:
Walking Lunges with DBs (55/35 lbs.) x 20 steps @ 20X0
Rest exactly 60 seconds between sets;
and then,
In teams of two, with only one person working at any time, complete as many rounds and reps as possible in 15 minutes of:
10 Wall Ball Shots
20-Yard Bear Crawl

8/18 WOD~

Reg WOD ~

7 Rounds of:

Every 4 minutes complete AFAP

400m Run

12 Toes to Bar

Comp WOD ~

In teams of 2, complete the following relay - 1 person always working:

1000m Row
800m Run
750m Row
600m Run
500m Row
400m Run
250m Row
200m Run

WOD 8/16


REG WOD~


 Lumberjack 20
20 Deadlift (165/115)
400m Run
20 KBS (55/35)
400m Run
20 OHS (65/45)
400m Run
20 Burpees
400m Run
20 C2B pullups
400m Run
20 Box Jumps (24/20)
400m Run
20 Cleans (95/65)
400m Run






COMP WOD~

Strength Testing
Five or Six sets of:
Bench Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

Conditioning Test
Complete as many Burpees as possible in 3 minutes.

8/15 WOD:
**Comp WOD:
Warm up/Stretch in prep for a game speed WOD,
then,

Complete rounds of 25, 20, 15, 10 and 5 reps for time of:
Kettlebell Swings (55/35 lb)
Pull-Ups

Rest until you feel (as) fully recovered (as possible)

then,

Complete rounds of 25, 20, 15, 10 and 5 reps for time of:
Thruster (95/65 lbs.)
Hand-Release Push-Ups

**The rounds should be completed as such: 25 KBS, 25 P/U, 20 KBS, 20 P/U....5 KBS, 5 P/U.

**Ian--just as a heads up--we are in the process of moving to GA, so posting my times is going to be difficult for the next couple of weeks. I will keep posting WODs, but I wont have access to my equipment until the weekend of the 26th. I dont want you to think we have quit WOD'ing. 

**Reg WOD:

For time:

40 Steps Dumbbell walking lunges (20 steps each leg)

60 Box Jumps (24"/20")

800m Run

**I hope everyone will post their times... 

8/13 WOD:
We are getting some Oly lift coaching today at 1pm. Do a WOD on your own today...be at the warehouse at 1.

8/12 WOD:
**Comp WOD:
Take 15 minutes to work on Snatch technique, then
take 10 minutes to work on Clean & Jerk technique;
and then,
Three rounds for time of:
115/75 lb. Hang Squat Snatch x 10 reps (Katy sub OHS @75lb)
24″/20″ Box Jumps x 20 reps
Run 400 Meters

**Reg WOD:
Work up to heavy Deadlift,
then,
25 Deadlifts (75-80% of heavy DL---work on form, NOT speed!!!)
50 Pull Ups
25 Deadlifts

**This will be our last night (physically) coaching at PG, we will continue to run this blog (posting WOD's, etc) and answer any questions you post on it. Thanks for helping us bring our little vision to life!!!

8/11 WOD:
**Comp WOD:
Five sets of:
Weighted Strict Pull-Up x 2 reps @ 21X0
Rest 60 seconds
Front-Leaning Rest on Rings x 60-90 seconds
Rest 60 seconds;
and then,
Five sets for time of:
10 Pull-Ups
10 Push Press
30 Double-Unders
**Front-Leaning Rest (aka Push up postition) on rings, will be performed by dropping the rings and using plyo boxes for extra height. Dont worry, we will use the mats as crash pads if need be.

**Reg WOD:
Work up to tough 2-rep DB strict press--close to 1RM,
rest 60 sec between attempts
then,
5 rounds
Run 400m
10 Wall Balls (20/14)
15 "Hand Release" Push Ups
25 Double unders
**On this DB press ladder, you can literally stand in front of the dumbell rack (and do your 2 reps) and move up in weight until you cant do any more. You guys are going to need to start recording your weight on these strength warm ups.

**Thanks so much to everyone that came out last night---it meant so much to Mary, Arianna, and me. We will treasure your thoughtful cards and gifts as we move on to Atlanta. Each of you hold a special place with us, and I hope we can all keep in touch---even if that means that Matt and Jen have to get a Facebook page!! I sincerely hope that you all will help Jamie see his vision through, like you helped us see ours.

**Reg athletes: You guys are the heart and soul of what I always wanted Proving Grounds to be. You guys have come in and accepted ANY challenge that I laid in front of you. I have seen you, as a group, grow physically and mentally----and I am so glad to be a part of that. Each of you have made huge progress---and with more hard work, you will continue to succeed. Keep up the GREAT work, and help put Jamie's new CF gym on the map!!

**Comp athletes: I dont even know what to say...you have helped me push our (collective) physical capacities to the edge, then came back for more. You have always given more than 110%, no matter how punishing the workout was. I want to thank you guys also for helping Mary and I make significant gains---both physically and mentally---that we werent reaching before. I will continue to post programming on this site, and I hope you can stick with it. Each of you has the potential to make a mark in the CF competition world---and I hope you will give it a shot!!

Thanks again everybody!!
Aaron

8/10...
As if you didnt know---today is a rest day...

**Dont forget...TONIGHT at the wing place in front of the warehouse, 7p---we are having wings and brews!!! We wanted to have a meal and a couple of laughs with our Proving Grounds crew before we leave...
As you know---the Comp WOD will still be posted daily, and ALL CrossFit Open 2012 athletes SHOULD BE POSTING THEIR TIME/WEIGHT ON THIS BLOG WHEN WE LEAVE!!! Mary and I will continue to post ours, and imagine Ian will follow suit.
Also, until Jamie requests otherwise, I will continue posting the daily Reg WOD too---I want to see some SOLID gains out of you Reg WOD athletes!! Your goal should be to complete ALL Reg WOD's that I post as prescribed. I will be posting prescription weights for Reg WOD going forward.
If you are not a competitor, and you cant do 90+% of the Reg WOD's as Rx---dont even ATTEMPT doing Comp WOD's. You arent doing yourself any favors by trying to run before you can walk. That being said, once you get to a point that you CAN do the Reg WOD's as Rx, you know the movements without being overly coached, and you have NO nagging or lasting injuries---first talk to Jamie and get his honest advice, then talk to Shannon, Slater, and Katy about joining them in their daily training.
Enjoy your day everybody...see you tonight!

8/9 WOD:

...sorry about the late post...
**Comp WOD:
Four sets of:
Bench Press x 2-4 reps @ 20X1
Rest 90 seconds
Seated Sled Pull (hand-over-hand) x 1 Rope Length
Rest 90 seconds;
and then,
Complete as many rounds and reps as possible in 10 minutes of:
10 Burpees (YES, Burpees twice in a row!!)
200 Meter Run
10 Ring Dips
then, (if you still have gas in the tank)
Pistol Practice
or Muscle Up Practice
or Snatch Practice

**Reg WOD:
Built to tough 3RM Pwr Clean
then,
12 HSPU’s
2 Power Cleans
10 HSPU’s
4 Power Cleans
8 HSPU’s
6 Power Cleans
6 HSPU’s
8 Power Cleans
4 HSPU’s
10 Power Cleans
2 HSPU’s
12 Power Cleans

**There is ONE acceptable sub for HSPU---that is your only option. I will show you when you get here!! Make us proud in our last week of coaching!!!

8/8 WOD:
**Comp WOD:
Five sets of:
Front Squat x 2-4 reps @ 20X1
Rest 20 seconds
Unbroken Chest-to-Bar Pull-Ups x 10-15 reps as quickly as possible (any kind of P/U)
Rest 3-4 minutes (basically, until almost fully recovered);
and then,
Complete rounds of 15, 12 and 9 reps for time of:
135/95 lb. Hang Squat Cleans
Burpees
**For these Front Squats, only one athlete at a time---this rest interval is too short to rotate. You will do one set, load the bar, and being the next set.

**Reg WOD:
Built to 1RM STRICT press.
then,
AMRAP 12:
10 Toes to Bar (sub is Knee to Elbow)
20 Box Jumps (24, 20)
30 Walking Lunges (25lb/10lb Bumper)

8/6 WOD:
**Comp WOD:
Take 10-15 minutes to practice and/or build to a heavy-ish Squat Snatch;
and then,
Complete five rounds for time of:
115/75 lb. Overhead Squat x 10 reps
Pull-Ups x 15 reps (kip, strict, whatever)
400 Meter Run

**If you are not a Comp athlete---that will actually compete at next years Open, PLEASE do not attempt this WOD. This WOD will be performed Rx---and without proper lifting form/coaching, you WILL get hurt.

**Reg WOD:
Work to a tough Front Squat (you will use 90% of this weight in the WOD)
then,
3 Rounds For Time:
75 Dbl Unders
20 Push Ups
5 Front Squats

**Everybody, please post your times/weights to the comments section.

8/5 WOD:
**Comp WOD:
Four sets of:
Back Squat x 2-4 reps @ 30X1
Rest 90 seconds
Single-Arm Trap 3 Raises x 10-12 reps each arm @ 2111
Rest 90 seconds;
and then,
For time:
Row 1000 Meters
100 Double-Unders
**Go ahead and push yourselves on these Back Squats today. I would like to actually see your 4th set be near a 1RM. PLEASE POST YOUR WEIGHTS/TIMES IN THE COMMENT SECTION!!!

**Reg WOD
Drill the Power Clean with Shannon
then,
In 20 Minutes Complete:
1 Pwr Clean
1 Strict Pull Up
2 Pwr Cleans
2 Strict Pull Up
3 Pwr Cleans
3 Strict Pull Up…
Continue to add 1 Pwr Clean and 1 Strict Pull Up each round for 20 Minutes
**There are no "rest periods" between rounds, just keep moving for all 20 minutes. These pull ups are going to be strict (YES, the HARDEST ONES!!)---try NOT to use the bands, or tires, or any other contraption until you ABSOLUTELY have to!!!

**Jamie is going to coach the Reg WOD tonight after Shannon runs through these Pwr Cleans. Next week, Jamie will be gradually taking over the Reg WOD classes. Mary and I will turn our attention more to the Comp athletes---as they will still be following our (Proving Grounds) Comp programming once we are gone. Also, as of next week, I will no longer be programming the WOD's for the Reg Athletes alone---Jamie and I will do this as a team. I will show him my thinking/methods for programming these particular WODs and he can use them as he wishes.

8/4 WOD:
**Comp WOD:
Three sets for max reps of:
60 seconds of Wall Ball Shots (20/14 lbs.)
60 seconds of Rest
60 seconds of Power Cleans (135/95 lbs.)
60 seconds of Rest
60 seconds of Box Jumps (24″/20″)
60 seconds of Rest
60 seconds of Shoulder to Overhead (95/65 lbs.)
60 seconds of Rest
60 seconds of Burpees
120 seconds of rest;
and then,
Eight sets of:
20 seconds of Hollow Rocks
10 seconds of Rest
**Ian---type "Hollow Rocks exercise" into yahoo---you will find a video demo of this. If you have any questions about any of these Comp WODs, shoot me an email: a_evans89@yahoo.com
**The WB, PC, BJ, StoO, and Burpees will be done in succession as one set with the 60 sec rest periods in between--with 120 seconds rest between the entire set. This will be scored like FGB---each rep from each exercise counts as 1 point. We will total the points from each set seperately (ex: Aaron-121, 115, 100).

**Reg WOD:
We will go over Deadlifting for 10-15 minutes
then,
Work up to a tough Deadlift---near a 3RM
then,
4 Rounds For Time:
6 Deadlifts
12 Burpees
400m Run

**Everyone remember to hydrate BEFORE you come in, as well as during and after!!!

8/2 WOD:

**Comp WOD:

Five sets of:
Bench Press x 3-5 reps @ 20X1
Rest 2 minutes
Strict Chin-to-Bar Pull-Ups x Max Reps (go to failure EVERY set)
Rest 2 minutes;
and then,
Three rounds for time of:
Hand-Release Push-Ups x 25 (men)/15 (women)
Run 400 Meters
**I know we did max rep P/U on Saturday---those were kipping, mixed grip, one second drop (to re-grip) P/U's. These will be overhand grip, dead hang, strict P/U's with no drop allowed. I expect our rep numbers to be quite low on these. Also, this 3 round WOD is built for speed---go as fast as possible!

**Reg WOD:

10 Rounds For Time:
5 Thrusters (75,45)
10 Push ups
200 Meter Sprint
Rest One Minute Between Rounds
**Yes, there is running 2 days in a row. Only ONE Reg athlete showed up last night---and she has to work tonight. Have fun with this.

8/1 WOD:

**Comp WOD:
Take a few minutes to build to a heavy, but not 3-RM, Deadlift;
then,
Complete rounds of 15, 12, 9, 6 and 3 reps for time of:
225/155 lb. Deadlift
Handstand Push-Ups

**Reg WOD:
Take a few minutes and build to a tough Squat Clean
then,
For time,
10.9.8.7.6.5.4.3.2.1
Squat Cleans (using same weight that you built to)
+
200 Meter Run
This WOD is NOT a race. Use a tough weight---Reg WOD athletes need to make some solid gains!!